Old-School 3 day per week thread....

[The Shadow]

Hey Corn, here's something I don't think any of us has asked.

Are you actually a personal trainer? I know you've posted threads about working in a gym and teaching classes. Is that your full time gig?

Full time Chemist - GC/Ms operator.

Certified trainer for 7-8 years. I started to work a couple nights at the gym while the hunny was going to grad school. Thought about doing it full time.

 

[The Shadow]

Just started the progam yesterday. Feels like I've been hit with a truck. LOL!

 

[HappyScrappy]

ugh. I'm still dizzy. just got back.
my fucking bench never went up the whole time.
I'm 211 right now as far as what I weigh, and my motherfucking bench is still at 205.
my sl dl today was 215x8 - 3 sets (1 warm up at 185) - that was what made me dizzy.
everything went up over the 5 weeks I did this except bench.

starting next week I'm switching to a workout I saw on animal's board - should be interesting

 

[HappyScrappy]

I weigh 215 now.
today was the last day of this workout - I was pretty beat - my lifts have all gone up a lot (other than bench obvious... motherfucker) - gonna take a week or so off or just do easy stuff, and then starting up another one that I've done before after that.

I started at 198 and I'm 215 at the end of it.
the last 3 days I was doing fina and upped my cal intake.

 

[The Shadow]

I weigh 215 now.
today was the last day of this workout - I was pretty beat - my lifts have all gone up a lot (other than bench obvious... motherfucker) - gonna take a week or so off or just do easy stuff, and then starting up another one that I've done before after that.

I started at 198 and I'm 215 at the end of it.
the last 3 days I was doing fina and upped my cal intake.

Excellent!!

You and Fro gonna blow by me if I don't start hitting the gym again

 

[frorider6]

Would this program work for my girlfriend? How would she work cardio into it? She wants to cut bodyfat and build a little bit of muscle.

 

[The Shadow]

Would this program work for my girlfriend? How would she work cardio into it? She wants to cut bodyfat and build a little bit of muscle.

Easier to add say, 5 pounds of muscle first. THat will give her metabolism a bosst of 150-250 calories per day.

Fro - does she currently w/o??

If so, what is her routine like.

My wife is following this one and she's doing great.

 

[frorider6]

Fro - does she currently w/o??

She does work out and she's a freak about her cardio. She just loves it. She hasn't been lifting that long. Another problem is that her current program takes too long because her gym is so crowded. Of course her goals are to lose fat and look "toned". Here's her program.

Mon
Squat 3 sets of 8-10 reps
Dumbbell Lunges 3 sets of 8-10
Leg Curls 3 sets of 8-10
Seated Calf Raise 3 sets of 10-15
Abs
Cardio - Normally 30-45 minutes of interval running (fast/jog)

Tues
Barbell Rows 3 sets of 8-10
Machine Assisted Pullups 3 sets of 8-10 reps
Dumbbell Rows 3 sets of 8-10 reps
Reverse Fly 3 sets of 8-10 reps
Cardio

Wed
Abs
Cardio

Thur
Bench Press 3 sets of 8-10 reps
Dumbbell Incline Press 3 sets of 8-10 reps
Machine Assisted Dips 3 sets of 8-10 reps
Tricep Pressdowns 3 sets of 8-10 reps
Cardio

Friday
Dumbbell Military Press 3 sets of 8-10 reps
Dumbbells Side Raise 3 sets of 8-10 reps
Barbell Curl 3 sets of 8-10 reps
Alternatinf Dumbbell Curl 3 sets of 8-10 reps
Abs
Cardio

 

[The Shadow]

Put her on the three-day-per week program. It will add some good quality muscle. Have her do cardio on Tues, Thurs, Sat. Include intervals on two of those days by alternating all out runs for 1 minute on the treadmill(or outside), followed by jogs, fast walking for a minute. repeat cycle for 20 minutes.

Get a bf test done. Her scale weight may increase a little, but it will be from the muscle gain. Get the test done to put her mind at ease that it is not fat gain.

 

[frorider6]

Put her on the three-day-per week program. It will add some good quality muscle. Have her do cardio on Tues, Thurs, Sat. Include intervals on two of those days by alternating all out runs for 1 minute on the treadmill(or outside), followed by jogs, fast walking for a minute. repeat cycle for 20 minutes.

Get a bf test done. Her scale weight may increase a little, but it will be from the muscle gain. Get the test done to put her mind at ease that it is not fat gain.

I'll have to teach her how to deadlift and maybe a couple of other things. I already know she's going to buck not running 5 days a week. Also, she was going to get her bf tested yesterday but she worked out first (she didn't know not too). She's going to get it done again on Monday.